Bulgarian Bag Lateral Lunge (alternating)

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The Bulgarian bag lateral lunge workout is designed to primarily target the quadriceps muscles.

Using the Bulgarian bag, this exercise involves performing alternating lateral lunges to engage and strengthen the quads.

While this workout may also engage secondary muscles, its main focus is on developing and toning the quadriceps.

Stand with your feet shoulder-width apart, holding the bulgarian bag in front of your chest with both hands.
Take a big step to the side with your right leg, keeping your left leg straight and your right knee slightly bent.
As you step, swing the bulgarian bag down and across your body to the outside of your right leg.
Push off with your right foot and return to the starting position, swinging the bulgarian bag back up to your chest.
Repeat the movement on the other side, stepping to the left and swinging the bulgarian bag down and across your body to the outside of your left leg.
Continue alternating sides, stepping and swinging the bulgarian bag with each repetition.

Start with the Bulgarian bag resting on your shoulders, feet hip-width apart.
Step out to the side with your right foot, keeping your left leg straight.
Bend your right knee, lowering your body into a lunge position.
Push through your right foot to return to the starting position.
Repeat the movement on the other side, alternating legs.
Focus on engaging your quads by pushing through your heels and squeezing your thigh muscles at the top of the movement.